How to start running in 6 weeks!

Running is a great way to improve cardiovascular health, increase fitness levels, decrease stress and body fat levels. Running utilizes all your muscles from your shoulders to your core and legs. It’s not recommended for anyone with injuries, joint problems or for beginners as it is a high impact form of exercise and can be harsh on the joints.

Correct running form

Stand up straight leaning slightly forward. Look ahead not down.

Keeping your arms tight at your sides relax natural movement of arms

Make sure you land a midfoot strike and avoid landing on your heel or overstriding.

Maintain a comfortable stride throughout that is not too long or too shallow.

Using bad technique could lead to many common injuries such as shin splints, tendonitis, back pain, and knee or joint pain.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

4 MIN WALK

1 MIN RUN

REPEAT

DURATION 20 MINS

3 X WEEK

3 MIN WALK

2 MIN RUN

REPEAT

DURATION

20 MINS

3X WEEK

2 MIN WALK

3 MIN RUN

REPEAT

DURATION

20 MINUTES

3X WEEK

1 MIN WALK

4 MIN RUN

REPEAT

DURATION

20 MINUTES

3X WEEK

1 MIN WALK

4 MIN RUN

REPEAT

DURATION

20 MINUTES

3X WEEK

20 MINUTE

RUN

3X WEEK

*** Disclaimer ***

Always consult a health practitioner before starting any new exercise plan

Join us next week as we look at the best fuel for runners!

Hi there! I’m a fit mum who has been in the fitness industry for 11 years as a Personal Trainer, Corporate & Group Trainer, Fitness Editor, Fitness Model and WP Bikini Fitness Athlete. I’m here to assist you along your beautiful wellness journey towards a stronger, healthier and fitter YOU! You will find lots of healthy recipes, lifestyle articles, my favorite beauty reviews and fitness tutorials! Not to mention my favorite places to hang out & enjoy good food and the occasional cheat meal.

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Carla Smith

Hi there! I'm a fit mum who has been in the fitness industry for 11 years as a Personal Trainer, Corporate & Group Trainer, Fitness Editor, Fitness Model and WP Bikini Fitness Athlete. I'm here to assist you along your beautiful wellness journey towards a stronger, healthier and fitter YOU! You will find lots of healthy recipes, lifestyle articles, my favorite beauty reviews and fitness tutorials! Not to mention my favorite places to hang out & enjoy good food and the occasional cheat meal.

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About Me

Carla Smith

I'm a women's exercise specialist. I’ve been in the industry for 13 years as a Personal, Corporate, Group Trainer, Herbex Health Fitness Expert, Fitness model and Western Province Fitness Athlete. I’ve assisted hundreds of women with their wellness journeys! I share my love and knowledge of fitness, wellness and beauty!